6 Tips to Make Cooking Easier When You Have Ankylosing Spondylitis

The pain and fatigue of ankylosing spondylitis can often make it difficult to prepare the healthful, anti-inflammatory meals you need as part of managing the condition. But there are some simple tricks to make all that washing, cutting, prepping, and cooking a little easier.

Ankylosing spondylitis is an autoimmune disease that occurs when the body misfires against its own spine, causing pain, stiffness, and fatigue, according to the Spondylitis Association of America. It can affect joints throughout the body.

People with ankylosing spondylitis may have difficulty standing for long periods of time or walking around a kitchen because of pain in their heels, neck, back, or hip, says Dalit Ashany, MD, a rheumatologist at the Hospital for Special Surgery in New York City. “As inflammatory conditions are often associated with fatigue when not under control," she says, "this, too, may impact your ability to complete activities of daily living, such as cooking.”

If you struggle in the kitchen because of your ankylosing spondylitis symptoms, consider these expert-approved tips:

1. Shop Wisely

Buying pre-cut vegetables and pre-cut and seasoned meats from the grocery store can help decrease the amount of time spent in a standing position, “where there’s a lot of force on the spine,” says Sheena Alva, PT, DPT, physical therapist at the Hospital for Special Surgery.

Pre-made sauces, broths, and dressings are also a good idea — but watch out for the sodium. “Choose pre-made foods labeled ‘low sodium,’ ‘reduced sodium,’ or ‘no salt added,’ and avoid foods high in saturated fats and sugar,” says Dana Greene, MS, RD, LDN, a nutritionist in Brookline, MA. “Maintaining a normal weight helps keep pressure off of the already taxed joints, and there are plenty of healthy options in grocery stores.”

2. Set Up Your Kitchen for Success

Setting up your kitchen is key to managing your ankylosing spondylitis symptoms while you cook. “Make sure the things you use the most are in easily accessible places, so you don’t have to bend or reach up too often — since those are the two big movements that can lead to flare-ups,” Alva says. Keep a stool or chair in the kitchen so you can take rest breaks while cooking. A reacher can help you grab hard-to-access items without straining your joints.

3. Plan Ahead

Plan meals in advance. “There are so many healthy one-pot dishes out there that reduce cooking time tremendously and help conserve energy,” says Elizabeth F. Holden, MOT, OTR/L, an occupational therapist at The Ohio State University Wexner Medical Center’s Dodd Hall Inpatient Rehabilitation Hospital in Columbus.

On days when you have the energy, you may want to consider cooking a big meal, so you have leftovers on days you don’t feel up to cooking. “Whatever you don’t eat, you can freeze in small containers for a later date,” says Holden.

Holden also suggests the following tips:

Keep ingredients in the same place for fewer trips to the pantry or refrigerator.

Invest in a small rolling cart to transport food while you’re cooking.

Plan your day and cooking around how you feel. For instance, back pain may be worse during the night or early morning, the Arthritis Foundation notes. “Listen to your body,” Holden says.

4. Use Lightweight Cookware

“Some people have inflammation in the smaller joints, including fingers and wrists, which can make gripping and holding objects difficult, especially heavier items such as frying pans, cooking pots, and utensils such as knives used in food preparation,” says Eric Matteson, MD, MPH, a consultant in the division of rheumatology and a professor of medicine at Mayo Clinic College of Medicine in Rochester, Minnesota.

Make sure the handles have a thicker grip, which "makes it easier on the muscles and joints of the shoulders and fingers," Alva says.

Invest in simple tools like can openers, lightweight knives, and spiralizers (for cutting/chopping/slicing vegetables) to prevent energy expenditure and make cooking easier.

Purchase groceries in smaller containers, and not giant ones from a warehouse club to reduce loads you need to carry, Holden says.

5. Find a Sous Chef

Having another person — a spouse, family member, or friend — to help you in the kitchen can alleviate some of the load, Holden says. There are also services available, like Meals on Wheels and paid home-delivery programs, that provide healthy meals for varying budgets.

6. Communicate With Your Doctor

Everyone’s needs, cooking spaces, and eating preferences are unique, Holden says. Talk to your doctor about a referral to an occupational therapist for a home assessment.

And, of course, “it’s imperative that ankylosing spondylitis be under as good of control as possible,” Dr. Matteson adds. Check in with your rheumatologist regularly to make sure you're doing all that you can to avoid flares and prevent progression.